CLICK TO GO

Wendler's 5/3/1 Spreadsheet v1.3 Instructions Questions

By Jon K / Poteto
Latest Version: http://www.strongjournal.com/
Suggestions: jon@strongjournal.com

Notice:
This spreadsheet will no longer be maintained, but will remain free forever. For a superior online version, please check out StrongJournal.com
http://www.strongjournal.com

Thanks for downloading. This spreadsheet was designed to be easy to use, functional, customizable AND easy on the eyes.

Disclaimer:
This spreadsheet was made for personal use only, and is not affiliated with Jim Wendler. Please buy his e-Book to learn more about 5/3/1.
This is not intended to teach you about the 5/3/1 program. I do not earn any money (nor want to) from this spreadsheet or from your purchase of the e-Book fro
Buy Jim Wendler's 5/3/1 e-Book here

Frequently Asked Questions:

1. Can I change the spreadsheet to a 3 / 2 / 1 / etc day template?
The spreadsheet currently only supports a 4 day template, with each lift performed per day. You can select identical days if you
perform more than one lift per day on the "Days worked out" table (Inputs page).
2. I want to customize the spreadsheet to do something
Go to Strongjournal instead.

What's New in 1.3:

1. Refactored (simplified) formulas
2. Save your logs for easy uploading to StrongJournal

What's New in 1.28:

1. Fixed up stats page to accurately show your top work set 1RM projection (based on Week 3 last set)
2. Formatting adjustments and simpler inputs/questions page

What's New in 1.27:

1. Weekly 1RM calculated on your top workset
2. Boring but Big assistance schedule (you can select the % on the Inputs page) or delete the columns if you're not using them
 CLICK TO GO

5/3/1 Schedule Statistics Savelog

StrongJournal.com

e about 5/3/1.
from your purchase of the e-Book from this link.

v1.30

v1.28
v1.27
 Instructions:
1. Because the schedule has already been formatted, printing is a breeze. Each cycle appears on its own page so you can bring printouts to the gym
and leave your notebook at home. Simply hit Ctrl + P on the 5/3/1 schedule to bring up the print dialog, then hit OK to print.

2. The statistics page tracks your performance on the top workset (1+) of the third week of each cycle. However this is only useful if you consistently
update the repetitions performed on the "PR: Set 3" rows in the 5/3/1 schedule. The strength/weight ratio statistic also requires your bodyweight
to be entered at the beginning of every cycle (on the statistics page in blue). The graphs provide an easy visual way to monitor your increases in
strength as you progress through 5/3/1.

3. Please feel free to modify the spreadsheet to your requirements. However, please note that I may not be able to offer you any support if your
modification breaks the spreadsheet.

Saving your logfile for uploading to StrongJournal:

1. Click on the worksheet below titled "Save Log"

2. Click on "Save as" WHILE YOU ARE LOOKING AT THE SAVE LOG WORKSHEET and save the worksheet as logfile.csv
3. Click on "Yes" for both prompts

4. Go to http://www.strongjournal.com, sign in and click "Import logfile" in your user settings page.
ntouts to the gym

if you consistently
es your bodyweight
your increases in

support if your
Edit the cells in blue ONLY
General:
I measure weights using: lbs Full weight + bar
= Total weight
I currently weigh: 300 lbs
Weights on one
side only = Just
the weights you
I use Olympic bars weighing: 45 lbs add to one side
of the barbell
I'd prefer seeing: Full weight + bar Yes
I'd like to round to the nearest: 5 lbs

I'd like my Boring But Big to be at: 50% of my projected 1RM (optional)
This is the day
you begin 5/3/1
5/3/1 plan:
I intend to do the following lifts beginning: 10-Jan-11
Day 1: Squat on Mon
Day 2: Bench Press on Wed
Day 3: Deadlift on Thu
Day 4: Shoulder Press on Fri

My current lifts:
Squat: 1000 lbs for: 3
Bench Press: 500 lbs for: 3
Deadlift: 800 lbs for: 3
 Shoulder Press: 400 lbs for: 3

5/3/1 progression:
I will increase my lifts every cycle (4 weeks) by:
Squat: 10 lbs
Bench Press: 5 lbs
Deadlift: 10 lbs
Shoulder Press: 5 lbs

All done, take me to my schedu

 This tab
up the d
matrix f
distance
from th
work da
implem
current
Do not modify support
within t
COL LOOKUP LOOK UP VALUE DATE week of
day in c
Days worked out: Mon 8 1 Mon
Wed 3 Thu
Thu 4 Fri
RM (optional) Fri 5 Sat
This is the day
you begin 5/3/1
Day Matrix Mon Tue Wed
Mon 0 6 5
Tue 1 0 6
Wed 2 1 0
Thu 3 2 1
Fri 4 3 2
Sat 5 4 3
Sun 6 5 4
reps (1RM: 1059 lbs)
reps (1RM: 529 lbs)
reps (1RM: 847 lbs)
 reps (1RM: 424 lbs)

chedule
This table looks
up the day
matrix for the
distance away
from the first
work day. The
implementation
currently only
supports days
within the same
week of the first
day in cell B22. This matrix
shows the
distance of the
other days
relative to the
day in the
column. For
example, Friday
is one day away
from Thursday,
Thu Fri Sat Sun hence a 1 value
in the Fri-Thu
4 3 2 1 cell (x y)

5 4 3 2
6 5 4 3
0 6 5 4
1 0 6 5
2 1 0 6
3 2 1 0
 Week 1: 3x5+ Week 2: 3x3+ Week 3: 1x5, 1x3, 1x1+ Week 4: 3x5 (Deload)
CYCLE 1 10 Jan to 05 Feb 2011
Core Lift 1RM 90%
Squat 1,059 953
Bench Press 529 476
Deadlift 847 762
Shoulder Press 424 382
Core Lift
Squat Mon, 10 Jan Mon, 17 Jan Mon, 24 Jan Mon, 31 Jan
Set 1 620.00 665.00 715.00 380.00
Set 2 715.00 760.00 810.00 475.00
Set 3 810.00 860.00 905.00 570.00
PR: Set 3 10 NA
Bench Press Thu, 13 Jan Thu, 20 Jan Thu, 27 Jan Thu, 03 Feb
Set 1 310.00 335.00 355.00 190.00
Set 2 355.00 380.00 405.00 240.00
Set 3 405.00 430.00 450.00 285.00
PR: Set 3 NA
Deadlift Fri, 14 Jan Fri, 21 Jan Fri, 28 Jan Fri, 04 Feb
Set 1 495.00 535.00 570.00 305.00
Set 2 570.00 610.00 650.00 380.00
Set 3 650.00 685.00 725.00 455.00
PR: Set 3 NA
Shoulder Press Sat, 15 Jan Sat, 22 Jan Sat, 29 Jan Sat, 05 Feb
Set 1 250.00 265.00 285.00 155.00
Set 2 285.00 305.00 325.00 190.00
Set 3 325.00 345.00 365.00 230.00
PR: Set 3 NA
CYCLE 2 07 Feb to 05 Mar 2011
Core Lift 1RM 90%
Squat 1,070 963
Bench Press 535 481

Page 14 of | 05/03/2021
Deadlift 858 772
Shoulder Press 430 387
Core Lift
Squat Mon, 07 Feb Mon, 14 Feb Mon, 21 Feb Mon, 28 Feb
Set 1 625.00 675.00 720.00 385.00
Set 2 720.00 770.00 820.00 480.00
Set 3 820.00 865.00 915.00 580.00
PR: Set 3 NA
Bench Press Thu, 10 Feb Thu, 17 Feb Thu, 24 Feb Thu, 03 Mar
Set 1 315.00 335.00 360.00 190.00
Set 2 360.00 385.00 410.00 240.00
Set 3 410.00 435.00 455.00 290.00
PR: Set 3 NA
Deadlift Fri, 11 Feb Fri, 18 Feb Fri, 25 Feb Fri, 04 Mar
Set 1 500.00 540.00 580.00 310.00
Set 2 580.00 620.00 655.00 385.00
Set 3 655.00 695.00 735.00 465.00
PR: Set 3 NA
Shoulder Press Sat, 12 Feb Sat, 19 Feb Sat, 26 Feb Sat, 05 Mar
Set 1 250.00 270.00 290.00 155.00
Set 2 290.00 310.00 330.00 195.00
Set 3 330.00 350.00 365.00 230.00
PR: Set 3 NA
CYCLE 3 07 Mar to 02 Apr 2011
Core Lift 1RM 90%
Squat 1,081 973
Bench Press 540 486
Deadlift 869 782
Shoulder Press 435 392
Core Lift
Squat Mon, 07 Mar Mon, 14 Mar Mon, 21 Mar Mon, 28 Mar

Page 15 of | 05/03/2021
 Set 1 635.00 680.00 730.00 390.00
Set 2 730.00 780.00 825.00 485.00
Set 3 825.00 875.00 925.00 585.00
PR: Set 3 NA
Bench Press Thu, 10 Mar Thu, 17 Mar Thu, 24 Mar Thu, 31 Mar
Set 1 315.00 340.00 365.00 195.00
Set 2 365.00 390.00 415.00 245.00
Set 3 415.00 435.00 460.00 290.00
PR: Set 3 NA
Deadlift Fri, 11 Mar Fri, 18 Mar Fri, 25 Mar Fri, 01 Apr
Set 1 510.00 550.00 585.00 315.00
Set 2 585.00 625.00 665.00 390.00
Set 3 665.00 705.00 745.00 470.00
PR: Set 3 NA
Shoulder Press Sat, 12 Mar Sat, 19 Mar Sat, 26 Mar Sat, 02 Apr
Set 1 255.00 275.00 295.00 155.00
Set 2 295.00 315.00 335.00 195.00
Set 3 335.00 350.00 370.00 235.00
PR: Set 3 NA
CYCLE 4 04 Apr to 30 Apr 2011
Core Lift 1RM 90%
Squat 1,092 983
Bench Press 546 491
Deadlift 880 792
Shoulder Press 441 397
Core Lift
Squat Mon, 04 Apr Mon, 11 Apr Mon, 18 Apr Mon, 25 Apr
Set 1 640.00 690.00 735.00 395.00
Set 2 735.00 785.00 835.00 490.00
Set 3 835.00 885.00 935.00 590.00
PR: Set 3 NA

Page 16 of | 05/03/2021
Bench Press Thu, 07 Apr Thu, 14 Apr Thu, 21 Apr Thu, 28 Apr
Set 1 320.00 345.00 370.00 195.00
Set 2 370.00 395.00 415.00 245.00
Set 3 415.00 440.00 465.00 295.00
PR: Set 3 NA
Deadlift Fri, 08 Apr Fri, 15 Apr Fri, 22 Apr Fri, 29 Apr
Set 1 515.00 555.00 595.00 315.00
Set 2 595.00 635.00 675.00 395.00
Set 3 675.00 715.00 755.00 475.00
PR: Set 3 NA
Shoulder Press Sat, 09 Apr Sat, 16 Apr Sat, 23 Apr Sat, 30 Apr
Set 1 260.00 280.00 295.00 160.00
Set 2 295.00 315.00 335.00 200.00
Set 3 335.00 355.00 375.00 240.00
PR: Set 3 NA
CYCLE 5 02 May to 28 May 2011
Core Lift 1RM 90%
Squat 1,103 993
Bench Press 551 496
Deadlift 891 802
Shoulder Press 446 402
Core Lift
Squat Mon, 02 May Mon, 09 May Mon, 16 May Mon, 23 May
Set 1 645.00 695.00 745.00 395.00
Set 2 745.00 795.00 845.00 495.00
Set 3 845.00 895.00 945.00 595.00
PR: Set 3 NA
Bench Press Thu, 05 May Thu, 12 May Thu, 19 May Thu, 26 May
Set 1 320.00 345.00 370.00 200.00
Set 2 370.00 395.00 420.00 250.00
Set 3 420.00 445.00 470.00 300.00

Page 17 of | 05/03/2021
 PR: Set 3 NA
Deadlift Fri, 06 May Fri, 13 May Fri, 20 May Fri, 27 May
Set 1 520.00 560.00 600.00 320.00
Set 2 600.00 640.00 680.00 400.00
Set 3 680.00 720.00 760.00 480.00
PR: Set 3 NA
Shoulder Press Sat, 07 May Sat, 14 May Sat, 21 May Sat, 28 May
Set 1 260.00 280.00 300.00 160.00
Set 2 300.00 320.00 340.00 200.00
Set 3 340.00 360.00 380.00 240.00
PR: Set 3 NA
CYCLE 6 30 May to 25 Jun 2011
Core Lift 1RM 90%
Squat 1,115 1,003
Bench Press 557 501
Deadlift 903 812
Shoulder Press 452 407
Core Lift
Squat Mon, 30 May Mon, 06 Jun Mon, 13 Jun Mon, 20 Jun
Set 1 650.00 700.00 750.00 400.00
Set 2 750.00 800.00 855.00 500.00
Set 3 855.00 905.00 955.00 600.00
PR: Set 3 NA
Bench Press Thu, 02 Jun Thu, 09 Jun Thu, 16 Jun Thu, 23 Jun
Set 1 325.00 350.00 375.00 200.00
Set 2 375.00 400.00 425.00 250.00
Set 3 425.00 450.00 475.00 300.00
PR: Set 3 NA
Deadlift Fri, 03 Jun Fri, 10 Jun Fri, 17 Jun Fri, 24 Jun
Set 1 530.00 570.00 610.00 325.00
Set 2 610.00 650.00 690.00 405.00

Page 18 of | 05/03/2021
 Set 3 690.00 730.00 770.00 485.00
PR: Set 3 NA
Shoulder Press Sat, 04 Jun Sat, 11 Jun Sat, 18 Jun Sat, 25 Jun
Set 1 265.00 285.00 305.00 165.00
Set 2 305.00 325.00 345.00 205.00
Set 3 345.00 365.00 385.00 245.00
PR: Set 3 NA
CYCLE 7 27 Jun to 23 Jul 2011
Core Lift 1RM 90%
Squat 1,126 1,013
Bench Press 562 506
Deadlift 914 822
Shoulder Press 457 412
Core Lift
Squat Mon, 27 Jun Mon, 04 Jul Mon, 11 Jul Mon, 18 Jul
Set 1 660.00 710.00 760.00 405.00
Set 2 760.00 810.00 860.00 505.00
Set 3 860.00 910.00 960.00 610.00
PR: Set 3 NA
Bench Press Thu, 30 Jun Thu, 07 Jul Thu, 14 Jul Thu, 21 Jul
Set 1 330.00 355.00 380.00 200.00
Set 2 380.00 405.00 430.00 255.00
Set 3 430.00 455.00 480.00 305.00
PR: Set 3 NA
Deadlift Fri, 01 Jul Fri, 08 Jul Fri, 15 Jul Fri, 22 Jul
Set 1 535.00 575.00 615.00 330.00
Set 2 615.00 660.00 700.00 410.00
Set 3 700.00 740.00 780.00 495.00
PR: Set 3 NA
Shoulder Press Sat, 02 Jul Sat, 09 Jul Sat, 16 Jul Sat, 23 Jul
Set 1 270.00 290.00 310.00 165.00

Page 19 of | 05/03/2021
 Set 2 310.00 330.00 350.00 205.00
Set 3 350.00 370.00 390.00 245.00
PR: Set 3 NA
CYCLE 8 25 Jul to 20 Aug 2011
Core Lift 1RM 90%
Squat 1,137 1,023
Bench Press 568 511
Deadlift 925 832
Shoulder Press 463 417
Core Lift
Squat Mon, 25 Jul Mon, 01 Aug Mon, 08 Aug Mon, 15 Aug
Set 1 665.00 715.00 765.00 410.00
Set 2 765.00 820.00 870.00 510.00
Set 3 870.00 920.00 970.00 615.00
PR: Set 3 NA
Bench Press Thu, 28 Jul Thu, 04 Aug Thu, 11 Aug Thu, 18 Aug
Set 1 330.00 360.00 385.00 205.00
Set 2 385.00 410.00 435.00 255.00
Set 3 435.00 460.00 485.00 305.00
PR: Set 3 NA
Deadlift Fri, 29 Jul Fri, 05 Aug Fri, 12 Aug Fri, 19 Aug
Set 1 540.00 585.00 625.00 335.00
Set 2 625.00 665.00 705.00 415.00
Set 3 705.00 750.00 790.00 500.00
PR: Set 3 NA
Shoulder Press Sat, 30 Jul Sat, 06 Aug Sat, 13 Aug Sat, 20 Aug
Set 1 270.00 290.00 310.00 165.00
Set 2 310.00 335.00 355.00 210.00
Set 3 355.00 375.00 395.00 250.00
PR: Set 3 NA
CYCLE 9 22 Aug to 17 Sep 2011

Page 20 of | 05/03/2021
Core Lift 1RM 90%
Squat 1,148 1,033
Bench Press 573 516
Deadlift 936 842
Shoulder Press 468 422
Core Lift
Squat Mon, 22 Aug Mon, 29 Aug Mon, 05 Sep Mon, 12 Sep
Set 1 670.00 725.00 775.00 415.00
Set 2 775.00 825.00 880.00 515.00
Set 3 880.00 930.00 980.00 620.00
PR: Set 3 NA
Bench Press Thu, 25 Aug Thu, 01 Sep Thu, 08 Sep Thu, 15 Sep
Set 1 335.00 360.00 385.00 205.00
Set 2 385.00 415.00 440.00 260.00
Set 3 440.00 465.00 490.00 310.00
PR: Set 3 NA
Deadlift Fri, 26 Aug Fri, 02 Sep Fri, 09 Sep Fri, 16 Sep
Set 1 545.00 590.00 630.00 335.00
Set 2 630.00 675.00 715.00 420.00
Set 3 715.00 760.00 800.00 505.00
PR: Set 3 NA
Shoulder Press Sat, 27 Aug Sat, 03 Sep Sat, 10 Sep Sat, 17 Sep
Set 1 275.00 295.00 315.00 170.00
Set 2 315.00 335.00 360.00 210.00
Set 3 360.00 380.00 400.00 255.00
PR: Set 3 NA
CYCLE 10 19 Sep to 15 Oct 2011
Core Lift 1RM 90%
Squat 1,159 1,043
Bench Press 579 521
Deadlift 947 852

Page 21 of | 05/03/2021
Shoulder Press 474 427
Core Lift
Squat Mon, 19 Sep Mon, 26 Sep Mon, 03 Oct Mon, 10 Oct
Set 1 680.00 730.00 780.00 415.00
Set 2 780.00 835.00 885.00 520.00
Set 3 885.00 940.00 990.00 625.00
PR: Set 3 NA
Bench Press Thu, 22 Sep Thu, 29 Sep Thu, 06 Oct Thu, 13 Oct
Set 1 340.00 365.00 390.00 210.00
Set 2 390.00 415.00 445.00 260.00
Set 3 445.00 470.00 495.00 315.00
PR: Set 3 NA
Deadlift Fri, 23 Sep Fri, 30 Sep Fri, 07 Oct Fri, 14 Oct
Set 1 555.00 595.00 640.00 340.00
Set 2 640.00 680.00 725.00 425.00
Set 3 725.00 765.00 810.00 510.00
PR: Set 3 NA
Shoulder Press Sat, 24 Sep Sat, 01 Oct Sat, 08 Oct Sat, 15 Oct
Set 1 275.00 300.00 320.00 170.00
Set 2 320.00 340.00 365.00 215.00
Set 3 365.00 385.00 405.00 255.00
PR: Set 3 NA
CYCLE 11 17 Oct to 12 Nov 2011
Core Lift 1RM 90%
Squat 1,170 1,053
Bench Press 585 526
Deadlift 958 862
Shoulder Press 480 432
Core Lift
Squat Mon, 17 Oct Mon, 24 Oct Mon, 31 Oct Mon, 07 Nov
Set 1 685.00 735.00 790.00 420.00

Page 22 of | 05/03/2021
 Set 2 790.00 840.00 895.00 525.00
Set 3 895.00 950.00 1000.00 630.00
PR: Set 3 NA
Bench Press Thu, 20 Oct Thu, 27 Oct Thu, 03 Nov Thu, 10 Nov
Set 1 340.00 370.00 395.00 210.00
Set 2 395.00 420.00 445.00 265.00
Set 3 445.00 475.00 500.00 315.00
PR: Set 3 NA
Deadlift Fri, 21 Oct Fri, 28 Oct Fri, 04 Nov Fri, 11 Nov
Set 1 560.00 605.00 645.00 345.00
Set 2 645.00 690.00 735.00 430.00
Set 3 735.00 775.00 820.00 515.00
PR: Set 3 NA
Shoulder Press Sat, 22 Oct Sat, 29 Oct Sat, 05 Nov Sat, 12 Nov
Set 1 280.00 300.00 325.00 175.00
Set 2 325.00 345.00 365.00 215.00
Set 3 365.00 390.00 410.00 260.00
PR: Set 3 NA
CYCLE 12 14 Nov to 10 Dec 2011
Core Lift 1RM 90%
Squat 1,181 1,063
Bench Press 590 531
Deadlift 969 872
Shoulder Press 485 437
Core Lift
Squat Mon, 14 Nov Mon, 21 Nov Mon, 28 Nov Mon, 05 Dec
Set 1 690.00 745.00 795.00 425.00
Set 2 795.00 850.00 905.00 530.00
Set 3 905.00 955.00 1010.00 640.00
PR: Set 3 NA
Bench Press Thu, 17 Nov Thu, 24 Nov Thu, 01 Dec Thu, 08 Dec

Page 23 of | 05/03/2021
 Set 1 345.00 370.00 400.00 210.00
Set 2 400.00 425.00 450.00 265.00
Set 3 450.00 480.00 505.00 320.00
PR: Set 3 NA
Deadlift Fri, 18 Nov Fri, 25 Nov Fri, 02 Dec Fri, 09 Dec
Set 1 565.00 610.00 655.00 350.00
Set 2 655.00 700.00 740.00 435.00
Set 3 740.00 785.00 830.00 525.00
PR: Set 3 NA
Shoulder Press Sat, 19 Nov Sat, 26 Nov Sat, 03 Dec Sat, 10 Dec
Set 1 285.00 305.00 325.00 175.00
Set 2 325.00 350.00 370.00 220.00
Set 3 370.00 395.00 415.00 260.00
PR: Set 3 NA
CYCLE 13 12 Dec to 07 Jan 2012
Core Lift 1RM 90%
Squat 1,192 1,073
Bench Press 596 536
Deadlift 980 882
Shoulder Press 491 442
Core Lift
Squat Mon, 12 Dec Mon, 19 Dec Mon, 26 Dec Mon, 02 Jan
Set 1 700.00 750.00 805.00 430.00
Set 2 805.00 860.00 910.00 535.00
Set 3 910.00 965.00 1020.00 645.00
PR: Set 3 NA
Bench Press Thu, 15 Dec Thu, 22 Dec Thu, 29 Dec Thu, 05 Jan
Set 1 350.00 375.00 400.00 215.00
Set 2 400.00 430.00 455.00 270.00
Set 3 455.00 480.00 510.00 320.00
PR: Set 3 NA

Page 24 of | 05/03/2021
Deadlift Fri, 16 Dec Fri, 23 Dec Fri, 30 Dec Fri, 06 Jan
Set 1 575.00 620.00 660.00 355.00
Set 2 660.00 705.00 750.00 440.00
Set 3 750.00 795.00 840.00 530.00
PR: Set 3 NA
Shoulder Press Sat, 17 Dec Sat, 24 Dec Sat, 31 Dec Sat, 07 Jan
Set 1 285.00 310.00 330.00 175.00
Set 2 330.00 355.00 375.00 220.00
Set 3 375.00 395.00 420.00 265.00
PR: Set 3 NA

Page 25 of | 05/03/2021
 Week 1 PR 1RM Week 2 PR 1RM Week 3 PR 1RM Boring But Big: 50.00%
b 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
475.00 475.00

0.00% 0.00%
1080.29 #N/A #N/A 5 x 10 3 x 10

240.00 240.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

380.00 380.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

190.00 190.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
r 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%

Page 26 of | 05/03/2021
 75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
480.00 480.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

240.00 240.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

385.00 385.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

195.00 195.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
r 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4

Page 27 of | 05/03/2021
 485.00 485.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

245.00 245.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

390.00 390.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

195.00 195.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
r 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
490.00 490.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

Page 28 of | 05/03/2021
 245.00 245.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

395.00 395.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

200.00 200.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
ay 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
495.00 495.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

250.00 250.00

0.00% 0.00%

Page 29 of | 05/03/2021
 #N/A #N/A #N/A 5 x 10 3 x 10

400.00 400.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

200.00 200.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
n 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
500.00 500.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

250.00 250.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

405.00 405.00

Page 30 of | 05/03/2021
 0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

205.00 205.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
505.00 505.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

255.00 255.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

410.00 410.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

205.00 205.00

Page 31 of | 05/03/2021
 0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
g 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
510.00 510.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

255.00 255.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

415.00 415.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

210.00 210.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
p 2011

Page 32 of | 05/03/2021
 Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
515.00 515.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

260.00 260.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

420.00 420.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

210.00 210.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
t 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%

Page 33 of | 05/03/2021
 85% 90% 95% 60%

Weeks 1 to 3 Week 4
520.00 520.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

260.00 260.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

425.00 425.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

215.00 215.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
v 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
525.00 525.00

Page 34 of | 05/03/2021
 0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

265.00 265.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

430.00 430.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

215.00 215.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
c 2011
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
530.00 530.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

Page 35 of | 05/03/2021
 265.00 265.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

435.00 435.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

220.00 220.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10
n 2012
Wendler Percentages
Week 1 Week 2 Week 3 Week 4
65% 70% 75% 40%
75% 80% 85% 50%
85% 90% 95% 60%

Weeks 1 to 3 Week 4
535.00 535.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

270.00 270.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

Page 36 of | 05/03/2021
 440.00 440.00

0.00% 0.00%
#N/A #N/A #N/A 5x8 3x8

220.00 220.00

0.00% 0.00%
#N/A #N/A #N/A 5 x 10 3 x 10

Page 37 of | 05/03/2021
Page 38 of | 05/03/2021
Page 39 of | 05/03/2021
Page 40 of | 05/03/2021
Page 41 of | 05/03/2021
Page 42 of | 05/03/2021
Page 43 of | 05/03/2021
Page 44 of | 05/03/2021
Page 45 of | 05/03/2021
Page 46 of | 05/03/2021
Page 47 of | 05/03/2021
Page 48 of | 05/03/2021
Page 49 of | 05/03/2021
 Enter your Enter your Enter your Enter your Enter your Enter your
CYCLE: 1 2 weight
3 here weight
4 here weight
5 here weight
6 here weight
7 here weight here
10 Jan 2011 07 Feb 2011 07 Mar 2011 04 Apr 2011 02 May 2011 30 May 2011 27 Jun 2011
Weight 300.00 300.00
Average Weight 300.00
1RM Projection (Top Workset)
Squat #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Bench Press #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Deadlift #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Shoulder Press #N/A #N/A #N/A #N/A #N/A #N/A #N/A
Strength/Weight Ratio
Squat Ratio - - - - - - -
Bench Press Ratio - - - - - - -
Deadlift Ratio - - - - - - -
Shoulder Press Ratio - - - - - - -
GRAPHS:
 1 1
0.9 0.9
0.8 0.8
0.7 0.7
0.6 0.6
0.5 0.5
0.4 0.4
0.3 0.3
0.2 0.2
0.1 0.1
0 0
10 07 07 04 02 30 27 25 Jul 22 19 17 14 12 10 07 07 04 02 30 2
Jan Feb Mar Apr May May Jun 2011 Aug Sep Oct Nov Dec Jan Feb Mar Apr May May J
2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2

1 1
0.9 0.9
0.8 0.8
0.7 0.7
0.6 0.6
 1 1
0.9 0.9
0.8 0.8
0.7 0.7
0.6 0.6
0.5 0.5
0.4 0.4
0.3 0.3
0.2 0.2
0.1 0.1
0 0
10 07 07 04 02 30 27 25 Jul 22 19 17 14 12 10 07 07 04 02 30 2
Jan Feb Mar Apr May May Jun 2011 Aug Sep Oct Nov Dec Jan Feb Mar Apr May May J
2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2

350

300

250

200

150

100

50

0
10 07 07 04 02 30 27 25 Jul 22 19 17 14 12
Jan Feb Mar Apr May May Jun 2011 Aug Sep Oct Nov Dec
2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011
 Enter your Enter your Enter your Enter your Enter your Enter your Enter your Enter your
weight here weight
8 here weight
9 here weight
10 here weight
11 here weight
12 here weight
13 here weight here
25 Jul 2011 22 Aug 2011 19 Sep 2011 17 Oct 2011 14 Nov 2011 12 Dec 2011

300.00

#N/A #N/A #N/A #N/A #N/A #N/A

#N/A #N/A #N/A #N/A #N/A #N/A
#N/A #N/A #N/A #N/A #N/A #N/A
#N/A #N/A #N/A #N/A #N/A #N/A

- - - - - -
- - - - - -
- - - - - -
- - - - - -
1
9
8
7
6
5
4
3
2
1
0
10 07 07 04 02 30 27 25 Jul 22 19 17 14 12
an Feb Mar Apr May May Jun 2011 Aug Sep Oct Nov Dec
2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011

1
9
8
7
6
1
9
8
7
6
5
4
3
2
1
0
10 07 07 04 02 30 27 25 Jul 22 19 17 14 12
an Feb Mar Apr May May Jun 2011 Aug Sep Oct Nov Dec
2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011 2011
format lbs
weight 300
olybar 45
barsplit Yes
rounding 5
bbb 50%
startdate 10-Jan-11
ex_one Squat
ex_one_d Mon
ex_one_w 1000
ex_one_r 3
ex_one_i 10
ex_two Bench Press
ex_two_d Wed
ex_two_w 500
ex_two_r 3
ex_two_i 5
ex_three Deadlift
ex_three_d Thu
ex_three_w 800
ex_three_r 3
ex_three_i 10
ex_four Shoulder Press
ex_four_d Fri
ex_four_w 400
ex_four_r 3
ex_four_i 5
ex_one_pr1-1 10
ex_one_pr1-2 0
ex_one_pr1-3 0
ex_one_pr2-1 0
ex_one_pr2-2 0
ex_one_pr2-3 0
ex_one_pr3-1 0
ex_one_pr3-2 0
ex_one_pr3-3 0
ex_one_pr4-1 0
ex_one_pr4-2 0
ex_one_pr4-3 0
ex_one_pr5-1 0
ex_one_pr5-2 0
ex_one_pr5-3 0
ex_one_pr6-1 0
ex_one_pr6-2 0
ex_one_pr6-3 0
ex_one_pr7-1 0
ex_one_pr7-2 0
ex_one_pr7-3 0
ex_one_pr8-1 0
ex_one_pr8-2 0
ex_one_pr8-3 0
ex_one_pr9-1 0
ex_one_pr9-2 0
ex_one_pr9-3 0
ex_one_pr10-1 0
ex_one_pr10-2 0
ex_one_pr10-3 0
ex_one_pr11-1 0
ex_one_pr11-2 0
ex_one_pr11-3 0
ex_one_pr12-1 0
ex_one_pr12-2 0
ex_one_pr12-3 0
ex_one_pr13-1 0
ex_one_pr13-2 0
ex_one_pr13-3 0
ex_two_pr1-1 0
ex_two_pr1-2 0
ex_two_pr1-3 0
ex_two_pr2-1 0
ex_two_pr2-2 0
ex_two_pr2-3 0
ex_two_pr3-1 0
ex_two_pr3-2 0
ex_two_pr3-3 0
ex_two_pr4-1 0
ex_two_pr4-2 0
ex_two_pr4-3 0
ex_two_pr5-1 0
ex_two_pr5-2 0
ex_two_pr5-3 0
ex_two_pr6-1 0
ex_two_pr6-2 0
ex_two_pr6-3 0
ex_two_pr7-1 0
ex_two_pr7-2 0
ex_two_pr7-3 0
ex_two_pr8-1 0
ex_two_pr8-2 0
ex_two_pr8-3 0
ex_two_pr9-1 0
ex_two_pr9-2 0
ex_two_pr9-3 0
ex_two_pr10-1 0
ex_two_pr10-2 0
ex_two_pr10-3 0
ex_two_pr11-1 0
ex_two_pr11-2 0
ex_two_pr11-3 0
ex_two_pr12-1 0
ex_two_pr12-2 0
ex_two_pr12-3 0
ex_two_pr13-1 0
ex_two_pr13-2 0
ex_two_pr13-3 0
ex_three_pr1-1 0
ex_three_pr1-2 0
ex_three_pr1-3 0
ex_three_pr2-1 0
ex_three_pr2-2 0
ex_three_pr2-3 0
ex_three_pr3-1 0
ex_three_pr3-2 0
ex_three_pr3-3 0
ex_three_pr4-1 0
ex_three_pr4-2 0
ex_three_pr4-3 0
ex_three_pr5-1 0
ex_three_pr5-2 0
ex_three_pr5-3 0
ex_three_pr6-1 0
ex_three_pr6-2 0
ex_three_pr6-3 0
ex_three_pr7-1 0
ex_three_pr7-2 0
ex_three_pr7-3 0
ex_three_pr8-1 0
ex_three_pr8-2 0
ex_three_pr8-3 0
ex_three_pr9-1 0
ex_three_pr9-2 0
ex_three_pr9-3 0
ex_three_pr10-1 0
ex_three_pr10-2 0
ex_three_pr10-3 0
ex_three_pr11-1 0
ex_three_pr11-2 0
ex_three_pr11-3 0
ex_three_pr12-1 0
ex_three_pr12-2 0
ex_three_pr12-3 0
ex_three_pr13-1 0
ex_three_pr13-2 0
ex_three_pr13-3 0
ex_four_pr1-1 0
ex_four_pr1-2 0
ex_four_pr1-3 0
ex_four_pr2-1 0
ex_four_pr2-2 0
ex_four_pr2-3 0
ex_four_pr3-1 0
ex_four_pr3-2 0
ex_four_pr3-3 0
ex_four_pr4-1 0
ex_four_pr4-2 0
ex_four_pr4-3 0
ex_four_pr5-1 0
ex_four_pr5-2 0
ex_four_pr5-3 0
ex_four_pr6-1 0
ex_four_pr6-2 0
ex_four_pr6-3 0
ex_four_pr7-1 0
ex_four_pr7-2 0
ex_four_pr7-3 0
ex_four_pr8-1 0
ex_four_pr8-2 0
ex_four_pr8-3 0
ex_four_pr9-1 0
ex_four_pr9-2 0
ex_four_pr9-3 0
ex_four_pr10-1 0
ex_four_pr10-2 0
ex_four_pr10-3 0
ex_four_pr11-1 0
ex_four_pr11-2 0
ex_four_pr11-3 0
ex_four_pr12-1 0
ex_four_pr12-2 0
ex_four_pr12-3 0
ex_four_pr13-1 0
ex_four_pr13-2 0
ex_four_pr13-3 0